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During the dog days of summer, the last thing anyone wants is a hot lunch. But retiring the stove and forgoing the microwave doesn't seem to leave many options, and a week of salads is bound to get old real fast. So what to do? Consider going raw.

The Skinny on Raw Food

According to WebMD, "the fundamental principle behind raw foodism, also sometimes called rawism, is that plant foods in their most natural state--uncooked and unprocessed--are also the most wholesome for the body." A few studies on raw foodism do seem to show that cooking vegetables destroys nutrients, but other studies have shown that cooking is sometimes beneficial, which is the case with disease-fighting lycopene. Found in red fruits like tomatoes, lycopene content is highest when tomatoes are cooked.

Die-hard raw foodists spend a lot of time prepping food, slicing, peeling, chopping, dicing, straining, dehydrating, and blending fruits and vegetables. Beans, nuts, and whole grains are also on the diet plan, while alcohol, refined sugar, and caffeine are not.

The raw food diet is rich in fiber and nutrients and low in sugar and fat, but it does seem like a lot of work, and most people aren't ready to list their stove on Craigslist and convert. But you don't have to be a strict raw foodist to enjoy the benefits raw foods can offer, and summertime, with its ample produce and hot, sunny days, is the perfect time to introduce a few raw recipes into your lunch plans. Worried about the chopping and the dehydrating? Don't sweat it. Raw food prep doesn't have to become a part-time job, in fact, it can take less than 15 minutes. Check out the following healthy lunch suggestions to add some raw food lunch inspiration to your regular diet.

Tomato Gazpacho

Serves 8

Ingredients:

• 2 lbs. ripe tomatoes, cored and diced*
• 1 small red onion, finely chopped
• 1 cucumber, peeled, seeded, chopped
• 1 sweet bell pepper (red, yellow, or orange) seeded and chopped
• 2 stalks celery, chopped
• 1-2 Tbsp chopped fresh parsley
• 2 cloves garlic, minced (you can brown the garlic a bit for a milder flavor)
• 1/4 cup sherry vinegar
• 2 Tbsp freshly squeezed lemon juice
• 2 tsp. (or more) Tabasco or Cholula hot sauce
• 4-5 cups tomato or veggie juice
• 1.5 tsp. fresh-cracked black pepper
• Salt to taste
• 1/4 cup olive oil

Combine all ingredients except the olive oil in a non-reactive (think non-metal) bowl. Stir and refrigerate for three to 24 hours. Stir in the olive oil, pour a portion into a lunch-box friendly bowl with a tight lid, and enjoy a healthy meal sure to keep you cool.

*Try to get a variety of tomatoes from your local farmer's market, if possible. A good mix of colors and sizes will make this dish a feast for the eyes and the taste buds.

Quick Watermelon Mint Salad

Serves 4

Ingredients

• 5 lb.-watermelon fruit (or 2 lbs. of fruit minus the rind)
• 5 tsp. mint leaves, sliced thin
• 1/2 tsp. sea salt
• 1 tbsp. lime juice

Cut off the watermelon rind and cut melon into square chunks, roughly 2-by-2 inches. Pour lime juice over melon, add the salt and mint, and serve.

Finally, with raw food it's even more important to consider your food source. Organic and local is ideal, or at least organic and in-season. If the budget is tight, learn about the most important foods to buy organic and the ones least likely to have pesticide residue.